Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon
< Back to Resource Center
< Back to Member Blog

Healthy Late-Night Snacks for Weight Loss

April 27, 2023
Green beans with feta cheese and pine nuts

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Build healthy habits
from your phone

In this article:

  • Learn why eating at night can get in the way of weight loss, and how to keep that from happening.
  • Explore how evening snacks can be calorie-controlled and low in sugar and unhealthy fats.
  • Lark can help you choose healthier snacks and lose weight with personalized coaching.

People say eating at night can lead to weight gain, but what if you’re hungry? The good news is that there are many strategies to avoid excessive hunger at night without overdoing it on calories. Here are some tips to keep evening snacks healthy so you can go to bed without being hungry. 

Reducing Evening Hunger

Why are you hungry at night? It’s possible that you did not have enough to eat during the day. Or, you may not have had enough filling nutrients, such as fiber and protein. It’s even possible that what you feel in the evening is thirst, and not hunger.

These tips may help reduce the need to snack at night.

  • Follow a consistent meal schedule so your body knows when to expect food.
  • Eat a dinner with low-calorie, high-volume foods, especially vegetables. These can fill you up without getting in the way of weight loss.
  • Include filling, low-calorie foods throughout the day. Lean proteins and high-fiber foods are usually good choices compared to sugary, fatty, or processed foods.

It is also a good idea to think about whether your evening snack cravings are due to hunger, or to something else, such as boredom or loneliness. If you suspect you are eating for emotional reasons, it’s best to busy yourself or to directly address the emotion or problem in ways other than food. Going for a walk, calling a loved one, and practicing self-care can be all healthier ways to handle emotions than turning to food. 

“But I’m Hungry!”

Got it. Sometimes, you really are hungry at night. What can you snack on that won’t keep you up all night and will not get in the way of weight loss?

Generally, evening snacks should be:

  • Portion and calorie-controlled
  • Low in sugar, refined starches, and saturated fats
  • Moderate in high-fiber carbohydrates

It’s also good to leave as much time as possible before bedtime to avoid going to bed on an overly full stomach. That could interfere with sleep or lead to indigestion or heartburn.

What to Eat After 8pm

Snacks might include foods such as whole grains, some fruit, a serving of a reduced-fat dairy product, or a vegetable. A small amount of healthy fat or protein can also be part of a healthy evening snack.

These are some snacks to consider.

  • Carrots, celery, or other raw vegetables, and 2 tablespoons of hummus
  • ½ cup cooked oatmeal, or 1 packet of plain oatmeal made with unsweetened almond or regular skim milk]
  • ¾ cup of plain yogurt with ½ cup of fresh fruit and/or ½ ounce of almonds or peanuts
  • 5 -10 whole-grain crackers with 1 ounce of low-fat cheese or 1 string cheese stick
  • ½ cup of nonfat cottage cheese with ½ sliced banana
  • 1 small whole-grain tortilla spread with ½ cup of fat-free refried beans

Planning for Evening Snacks

If you are going to have evening snacks regularly, you can plan for them so they don't derail your healthy eating plans. Here are some ways to make evening snacks part of your daily plan. 

  • If you don't like starting the day with breakfast but you like an evening snack, you might try having “breakfast” in the evening. That could be whole-grain toast with peanut butter, whole-grain cereal with milk, or oatmeal with fruit.
  • If you know an evening snack is coming, consider having a bit less at your lunch or afternoon snack to make up for it.
  • Log your evening snack when you log the rest of your meals and snacks. That way, you can make sure it fits in with your plan.

Late-night snacks can be nutritious, and they can fit into your weight loss or healthy eating plan. When you log your meals and snacks with Lark, you can get personalized coaching to guide you as you work towards your weight loss and health goals. Lark is available 24/7 to help you.

Click here to see if you may be eligible to join Lark today!

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

Similar posts

healthy meal optionhealthy meal option

10 Fast Food Breakfasts That Can Fit into Your Weight Loss Plan

More than 1 in 5 adults eat fast food for breakfast on a given day.

Learn more
Yogurt Oatmeal ParfaitYogurt Oatmeal Parfait

Eating Well and Losing Weight While on the Road

It can be hard to eat well and lose weight while traveling, but it's possible! Here are tips for healthy eating on the road.

Learn more
Printable Meal Plan for Weight Loss with Fiber and Whole GrainsPrintable Meal Plan for Weight Loss with Fiber and Whole Grains

Printable Meal Plan for Weight Loss with Fiber and Whole Grains

Healthy eating for weight loss can be simple and tasty. This is a simple meal plan full of whole grains and fiber so you can manage hunger and get more nutrients. Most of the meals take only a few min

Learn more